Personal Training helps you move better

Ankle Mobility issues

One of the most common issues we see in members and the general population in the gym is poor ankle mobility.

For just about everything in life – from sprinting, to lunging, to squatting – we need a certain amount of dorsiflexion (think of how far the knees can go over the toes, or the positive shin angle one can create without lifting the heel). If we don’t have it, we have to compensate.


One of the most common things we see in people with a lack of dorsiflexion ROM is an “out-toeing,” as this opens up the ankle and allows for them to get to where they need to be – even if it isn’t the most biomechanically correct way to do so.

Research has shown that a lack of ankle mobility can increase rotational torque at the knee. This falls right in line with the joint-by-joint school of thought with respect to training; if you lock up a joint that should be mobile, the body will look elsewhere to create that range-of-motion.

Compensation definitely applies to the lumbar spine during squatting in a person with an ankle mobility deficit. If someone can’t get sufficiently dorsiflex, they’ll look to the lumbar spine to get that range of motion by rounding or flexing at the hip. We know that combining lumbar flexion with compressive loading is a big-time no-no, so it’s important to realize that if you struggle with ankle mobility restrictions you may need to modify squatting.

Speak to one of Our Personal Trainers that will be able to work on Ankle Mobility and asses your movements to make training more efficient and enjoyable.

Iskandar Vanblarcum